Welcome to Vasisthasana or Side-Plank Pose. This is one of those simple poses that is decidely not easy. However, it is easily adjustable to the level of the practicioner, by making various modifications. Taking the modifications appropriate to your level will help prevent injury and build the necessary strength and flexibility to advance in the posture.
Begin in Adho Mukho Svanasana (Downward Facing Dog) and move into plank pose. Engaging your lower abdomen as you exhale, shift your weight on left hand and the outer edge of your left foot, bringing your right hand along the top of your right hip. Make sure the left hand is just slightly ahead of the shoulder and press through the fingers of your left hand to spread the weight bearing area of the hand. If the hips sag here, you have a wrist injury, or you feel otherwise unstable, take a slight modification. You can drop down to the left knee, keeping it in line with the rest of the body, or try coming down onto your left elbow, keeping it in line with the shoulder, forearm perpendicular to the body. (When in doubt, stack your joints!)
Ideally, we want to experience a sideways Tadasana here, maintaining neutral alignment of the spine, legs, and arms, as they resist the action of gravity. Be mindful of the hips and shoulders falling forward or backward, the spine wanting to twist, and the scapulae to adduct (draw together). To help stabilize the body flex the heels (you can even try it against a wall), draw the lower abdomen tight towards the spine, and let the sacrum tuck. Feel the entire right side of the body lifting away from the floor. Keep the breath even and steady, being mindful that very sudden full breaths may destabilize the pose.
If you find this expression of the pose to be stable, there are other leg and arm variations to play with that require strength as well as more flexibility. You can bring the right arms in line with the torso as you raise the right leg parallel to the floor. Or try on a diagonal tree pose for size. Or maybe even take yogi toe lock with the right foot and hand, and pull the right arm and leg up vertically. Remember to keep breathing.
Whichever expression you take, exit the pose mindfully, before fatigue completely overtakes you (remember you are your best teacher). Come back to the classic side-plank, exhale back into plank, and press back to downward dog. Rest in child’s pose if needed, letting the hands come beside the hips, palms face up. Then repeat 2nd side.
Inhale. Exhale. Repeat.
